Wednesday, January 15, 2014

Weekly Log 13-Jan to 19-Jan-2014

Race free week! Hopefully that will equate to getting back to workouts and a long run.

Monday: 9
Usually a rest day for me on Mondays, this Monday I found myself at the Lincoln Y with an hour before Mark's WHS swim meet. I packed my running clothes and had done some homework online, as well as scouted out Strava segments. It turns out Lincoln Woods State Park is just down the road, so I headed there and took two segments: a 0.6 mile uphill segment that I ran in 6:20s pace to take the segment from a RI'er that is a follower of Jonny, and next a 2.5 mile loop that I could more comfortably run and take from an out-of-stater (MI).

Nice sight on my run in Lincoln, RI today

Ran fields in Chase Farm Park, originally a farm from early 1800s

How can I pass up an invitation such as this?

The roads in Lincoln Woods State Park were closed to traffic and scenic

Stomping grounds of 3-time Boston Marathoner from RI;
great signage and stone mile markers every 0.5 miles

Tuesday: 9Morning run: 5.5 miles. Westerly Hospital loop at 4:30AM with FiveK. 6:56 pace.Evening workout: I'm not sure if the local authorities are aware of this, but there is a Torture Chamber inside FiveK's basement. In all seriousness, Tom in his usual organized manner had a core workout written out, including lunges, squats, "superman", etc. Couldn't finish all the reps, but really felt it in my abs and back of legs. I have such a weak core; need to adopt a few of these.Evening run: 3.5 mile cooldown in the rain from FiveK's house. 6:58 pace.

Wednesday: 16Morning run: 7 miles solo from the Y through Pawcatuck. Easy 7:31 pace.Morning swim: 900 yards freestyle. First time this year was able to get in a groove. Proud of myself for getting out there solo.Evening run: 9 miles total as part of a workout at Hell Field in Weekapaug. 3x800 (2:48, 2:48, 2:48), 3x400 (83, 81, 76), 3x200 (33, 36, 32).

Saturday: 21Morning: 16 miles. 6:30am solo run through Dunn's Corners up to Bradford, 216 South through Charlestown, and Route 1/Shore Road home. 1st long run of the new year; was feeling it on last couple of miles. When I got out to 216, it started to sleet! Weird seeing the sleet bounce off my cold legs. By the time I got home, it had turned to rain.Afternoon: 5 miles. Cape Cod Canal paths with Matthew in the pouring rain. By rights, I had already run enough miles today, but had time to kill waiting for Mark's swim meet to start, so between being in a new place to run plus having Matthew on board, it was a no-brainer to run, weather be damned!

Sunday: 6
20+ mph winds. Opted for trails for a mid-day run. Parked at Burlingame Campground; ran much of the Brrr-lingame course. Ran into Eric Winn out on the trails; he's planning a 50K on Feb 16, from East Beach, North-South Trail, Vin Gormley, Kimball, NST up as far as Burdickville Road, and back.

Weekly accomplishments:

71 total running miles! That's a PR for me.

Ran every day; three of the days with double sessions. Two 430 Club runs.

I'm assuming you got the segment from the Michigander? One of my girlfriends has a similar torture chamber in her basement and stands there with a stop watch (on Monday nights) and drills those of us who dare to show up... fun stuff!!

Michigander is appropriate for the whole state. There is a sub segment of the population Yoopers and Trolls, those that live above the Mackinac Bridge or below the bridge, respectively. I'm a Troll... and you may never know when this trivia will come in handy....